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Thread: Strongman/ powerlifting routine

  1. #1
    Senior Member
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    Oct 2005
    Posts
    272

    Strongman/ powerlifting routine

    Hi all.
    I have pretty much everything I need for lifting weights.
    I do strongman lifting and seem to be doing well with it.
    I looked at some routines on the net for strong man and came up with the routine below.
    I figured I would train normally with the addition of westside speed principals.

    If it looks like too much I have done sheiko training with great results. I reckon I have good recovery ability. I get to sleep and long as I want and eat 300G protein a day. Don't have to work either.

    So how does it look?

    Monday
    Deadflifts 5 heavy singles
    Squat 3x5
    Glute ham raise 3x5
    Reverse hyper 3x5

    Tuesday
    Bench 3x5
    Dips 3x5
    Chins 3x5
    Rows 3x5

    Thursday
    DE squat/deadlift
    Squat 10x2 50%, deadlift 6 singles 60%
    Glute ham raise 3x5
    Reverse hyper 3x5

    Friday DE Bench
    Speed bench 8x3 60%
    Dumbbell press 3x5
    Chins 3x5
    Rows 3x5

    Saturday.
    Strongman events day
    Log press 3x5
    Farmers walk 2 walks 50 metres
    Yolk carry 2 walks 50 metres
    5 atlas stone lifts
    Last edited by patricky; 10-25-2010 at 11:43 PM.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush

  2. #2
    ASC Pro Strongman Ryan Bracewell's Avatar
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    Jan 2009
    Location
    Kingwood, TX
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    Everyone is different but in my experience, and the experience of several pros I am friends with, this looks like too much.....atleast long term. It appears that you are trying to run a westside style training with strongman on weekends but I find this is too hard on the nervous system and joints. I find that 2 or maybe 3 days in the gym with one day of true events works best for me. The system I have run for the past 2 years is basically like this.

    Tues - ME lower: Deadlift heavy, squat light(or vise versa), accessories

    Thursday - ME Upper: pick any exercise for ME plus accessory. If I have a max event coming up in contest I will be sure to rotate that in on ME upper day

    Saturday - Events: mostly lower body stuff like yoke, farmers, stones, etc. pick 2-4 events depending on how heavy I am gonig.

    Sunday - DE upper: typically this will be with event type exercises like log for reps or DB for reps, but if I do not have a strongman contest coming up it will be a standard style westside DE upper.

  3. #3
    Senior Member
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    Quote Originally Posted by Ryan Bracewell View Post
    Everyone is different but in my experience, and the experience of several pros I am friends with, this looks like too much.....atleast long term. It appears that you are trying to run a westside style training with strongman on weekends but I find this is too hard on the nervous system and joints. I find that 2 or maybe 3 days in the gym with one day of true events works best for me. The system I have run for the past 2 years is basically like this.

    Tues - ME lower: Deadlift heavy, squat light(or vise versa), accessories

    Thursday - ME Upper: pick any exercise for ME plus accessory. If I have a max event coming up in contest I will be sure to rotate that in on ME upper day

    Saturday - Events: mostly lower body stuff like yoke, farmers, stones, etc. pick 2-4 events depending on how heavy I am gonig.

    Sunday - DE upper: typically this will be with event type exercises like log for reps or DB for reps, but if I do not have a strongman contest coming up it will be a standard style westside DE upper.
    Yeah maybe you're right and it is too much.
    I'll go with your way of doing it and see how it works out.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush

  4. #4
    Strongman Tom Mutaffis's Avatar
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    Jul 2008
    Location
    Charlotte, NC
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    82
    Patricky -

    The routine that you posted looks like a powerlifting routine that someone added a strongman day to, and as Ryan said it probably will not be very effective.

    Here is an article that I wrote with a couple of example training templates:

    http://www.atlargenutrition.com/effe...an_routine.php
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  5. #5
    Senior Member
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    Thanks tom.
    I'll follow the strong focused routine.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush

  6. #6
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
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    Quote Originally Posted by patricky View Post
    Thanks tom.
    I'll follow the strong focused routine.
    Sounds good.

    Let me know if there is anything that I can help you with (putting together event training workouts, customizing the routine, etc.).
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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